Day 1: Max Effort Chest/Legs
BB Bench (5x5, 3x3)
BB Incline (5x5)
Heavy Dips (5x5)
Leg Press (5x5)
Leg Extensions (5x5)
Ham Curls (7x8)
Calf Raises (5x10-15)
Seated Calf Raises (4-10-15)
Day 2: Max Effort Back/Biceps
Deadlifts (low reps, bunch of sets)
Lat Pulls (5x5)
BB Rows (5x5)
BB Cheat Curls (5x5)
Seated DB Curls (4x8)
Cable Curls (drop sets)
Day 3: Shoulders/Triceps
Seated Military (5x8-10)
Delt Raises (5x8)
Close Grip Bench (5x5)
French Press (5x8-10)
Tri Pressdown (5x8)
Day 4: Rest
just something i came up with off the top. i would incorporate a lighter chest/squat day every other week or so... but i thought this might be a cool routine.
24 years old
5'10 220 pounds
Waist: 38 Shoulders 56 Chest: 47 Arms (cold): 17.5 Forearms: 13.5 Quads: 26.5 Calves: 16.5 Neck: 17.5
BB Bench: 315 @ 215
Squats: 410 @ 205 (last winter)
Deads 515 @ 214
My AIM: MSOLOIST
Intensity: Lunch comes up! And breakfast! MET- Rx! Egg whites! Hot Stuff! Designer Whey! Yohimbe! Coenzyme Q! L-Carnatine. MTCs. OKG. All immersed in a mixture of stomach acids that peels the ivory off your teeth.
looks like an awful lot of volume 15 sets for chest 15 for shoulders ect, i may be reading it wrong tho. i only do 7/8 sets for chest but if higher volume works for you. you can only try it.
weight 202 - (bf around 14%)
Bench - 286
deadlift - new pr on the 23/12/06 190 kilo (430 pound)
squat - 264 ATF
200 pound at 10% bf by next summer
Volume overall looks a little high.
Way too much pushing vs pulling.
Squats work better than supplements.
"You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
"You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
I has a blog.
I has a facebook.
Looks awful all around to me.
"I added some db curls with the pink weights for a bit of a burn." - Rookiebldr
"im assuming the holy (big) 3 are: curls, bench, legs?" - Saggas
"had a huge ass burn on my triceps while I was doing those kickbacks, so they'll likely be staying with my exercise program." - Zearoth
"most of my burned calories coming from something called Basal. Wtf does a leaf have to do with any of it?" - Votorx
"We have a lot of people like that on our campus, all hippies and things, that go around preaching against corporations, jocks, preps, accountants, and anyone else that feels the need to shower more than occasionally." - Shankerr
"Damn man why are some women just so demonic and evil.. its like you wanna get a stake and mallet and an erection at the same time." - WBBIRL
You plan on spending 3 hours in the gym?
Facebook - BW166 SQ585 BP405 DL660 CL310
Are you meaning to do the workouts in that specific order? If so then I would switch up day 1 because I wouldn't want to do squats that far down the line. On days I do squats I usually warm up and do them first so I can put forth more effort on them. Just my $.02.
Too much work. You'll burn out before the first week's done.
Vin Diesel has a fever.. and the only prescription is more cowbell.
Budiak: That girl I maced
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ShmrckPmp5: a good thing people can't fire guns through the computer...your ass would have been shot years ago
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Y2A 47: thats why you get outta tickets, and into panties
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